Top 17 Vegan Sources of Omega 3 Fatty Acids

Omega 3 fatty acids are the equivalent of nutritional gold. That’s because they are nature’s anti-inflammatory nutrients and are used in most chemical functions in the body. While fatty fish is frequently considered the best source of this essential fatty acid, it is not the only source. If you’re looking for some plant-based sources of Omega 3s, be sure to check out the following 17 vegan food sources, not in any particular order due to portion size variation and variations in measuring different food types:

Mustard Oil—One tablespoon of mustard oil has 826 mg Omega 3s; however, mustard oil should not be used in higher doses due to possible liver toxicity.

There’s a lot of discrepancy about the amount of Omega 3s a person needs on a daily basis. To make matters worse, it’s a bit complex. Here’s why: there are three different types of Omega 3s–EPA, DHA, and ALA. Additionally, most experts agree that the amount should be between 500 to 1500 mg of EPA and 300 to 1000 mg of DHA, or about 800 to 1100 mg of ALA, as a starting point. If a person is dealing with specific health concerns the numbers may increase. The body can convert ALA to EPA and DHA, although there is some concern about how effectively ALA converts to DHA. Additionally, the ratio of Omega 3s to Omega 6s plays a significant role. While it is about 1:30 in most people’s diets (with far more Omega 6s than 3s) it should be closer to a 1:1 ratio.

145 comments

LOG IN WITH FACEBOOK

OR SIGN IN WITH CARE2

Vegans should listen to themselves and stop all sexual activity!! Imagine a vegan doing it with another animal! Really? Vegans will all die but vegetables will live longer, much much safer lives. The eternal balance is mere synergy. tyfs

Splendid list of high Omega 3s. Pity the ratios of Omega 6s were omitted. The only one I actually know is Hemp milk, high in Omega 3, yes, ratio Omega 3 to Omega 6 1:3.4, adequate but not superb. So what about all the other vegan sources listed?